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03-21-18, 09:15 PM
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Join Date: Feb 2012
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Paper workouts-heavier weight splits
Hi all- I want to build some strength/muscle and want to try some paper workouts because video workouts are just to fast to lift anything heavier. I want to go at my pace. I’m looking for upper and lower body splits. Abs/cardio suggestions included are a good bonus. I have some Lauren Gleisberg workouts but they are divided into 2 upper body push pull days. I’m only looking for an entire upper body one day and lower body the other day. I will add in cardio on my own.
Any good paper workouts that have upper/lower body splits? I like compound lifts as wells as isolation moves. Thanks! |
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03-22-18, 08:54 AM
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Join Date: Feb 2012
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Bumping
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03-22-18, 09:49 AM
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VF Supporter
Join Date: Nov 2001
Location: Maryland
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This one, which I did awhile back, is an upper day, lower day and total body day. https://www.girlsgonestrong.com/blog...-for-fat-loss/
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Move your body often, sometimes hard. Every bit counts. Drop Two Sizes, Fit Body Blueprint, STRONG Eat. Lift. Thrive. and Revamp grad  DISCLOSURE: I have a professional relationship with a seller or producer of fitness videos or products. For details, please see my profile. |
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03-22-18, 11:20 AM
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Join Date: Mar 2008
Location: Never Never Land
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You may want to consider some of Ashley Horner's programs. Take a look at Becoming Extraordinary, Momentum and Magnify You.
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03-22-18, 11:46 AM
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Join Date: Jul 2011
Location: South Florida
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Simple Shreded website Women's training guide is Upper/Lower.
I may be able to post link later.
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🙃💪🏼👠🌑💥🐓🥊🎉⏳🏖✈️🏐🏋🏼 🏕🎼🦁 Fitness IG @sharazdeleon |
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03-22-18, 01:13 PM
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VF Supporter
Join Date: Jan 2011
Location: Texas Panhandle
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Quote:
Sweat app, PWR with Kelsey Wells, https://www.kelseywells.com/ although the app is a cross between paper and video so you can move at your own pace. The app is a little buggy though; they are still working it out. Still a pretty cool workout using supersets, some cardio and pyramids. It does use gym style equipment like cables and Smith Machine, etc. but I've been able to substitute with Cathe bands and free weights. Kayla Itsines is on the Sweat app too so other programs can be switched out. PWR is a 3 to 4 day split. ~Beth |
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03-22-18, 07:00 PM
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Join Date: Jul 2011
Location: South Florida
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12 weeks Hypertrophy Program
Upper/Lower 4 day split Rep range varies from 4-12 during the program. Strength and muscle gains expected. http://www.simplyshredded.com/the-ul...ing-guide.html
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🙃💪🏼👠🌑💥🐓🥊🎉⏳🏖✈️🏐🏋🏼 🏕🎼🦁 Fitness IG @sharazdeleon |
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03-22-18, 07:19 PM
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Exchange Moderator
Join Date: Feb 2002
Location: PalmTreeVille
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check out your public library for Joyce Vedral books.
all of her books can be used in a split rotation. here's some sample titles: Definition Bathing Suit Workout Bottoms Up (has UB and LB) Now or Never Weight Training Made Easy
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~jeannine Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important. [walks away, still making circular motions with hands] ~ Pat Morita, The Karate Kid, 1984 disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile. |
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03-23-18, 02:11 PM
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Join Date: Aug 2005
Location: Philadelphia, PA
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Nice ideas I’m interested too thanks!
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03-23-18, 02:12 PM
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Join Date: Nov 2001
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Quote:
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